Sardine vs. Rainbow trout — In-Depth Nutrition Comparison
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How are Sardine and Rainbow trout different?
- Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Copper, while Rainbow trout is higher in Vitamin D, Vitamin B5, and Vitamin B6.
- Sardine covers your daily need of Vitamin B12 193% more than Rainbow trout.
- Sardine contains 15 times more Calcium than Rainbow trout. Sardine contains 382mg of Calcium, while Rainbow trout contains 25mg.
- Rainbow trout is lower in Cholesterol.
Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, trout, rainbow, farmed, raw types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +56% |
| Contains more CalciumCalcium | +1428% |
| Contains more IronIron | +841.9% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +191.1% |
| Contains more PhosphorusPhosphorus | +116.8% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +123.3% |
| Contains less SodiumSodium | -83.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +152.2% |
| Contains more Vitamin B12Vitamin B12 | +107.9% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more CholineCholine | +15.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +159.3% |
| Contains more Vitamin EVitamin E | +14.7% |
| Contains more Vitamin DVitamin D | +231.3% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B5Vitamin B5 | +159.7% |
| Contains more Vitamin B6Vitamin B6 | +103.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +85.3% |
| Contains more OtherOther | +5300% |
| Contains more WaterWater | +23.8% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.528 g
Monounsaturated Fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated Fat:
Sat. Fat
1.383 g
Monounsaturated Fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated Fat | +95.5% |
| Contains more Poly. FatPolyunsaturated fat | +241.6% |
~equal in
Saturated Fat
~1.383g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 208kcal | 141kcal |
|
| Protein | 24.62g | 19.94g |
|
| Fats | 11.45g | 6.18g |
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| Vitamin C | 0mg | 2.9mg |
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| Cholesterol | 142mg | 59mg |
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| Vitamin D | 193IU | 635IU |
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| Magnesium | 39mg | 25mg |
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| Calcium | 382mg | 25mg |
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| Potassium | 397mg | 377mg |
|
| Iron | 2.92mg | 0.31mg |
|
| Copper | 0.186mg | 0.046mg |
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| Zinc | 1.31mg | 0.45mg |
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| Phosphorus | 490mg | 226mg |
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| Sodium | 307mg | 51mg |
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| Vitamin A | 108IU | 280IU |
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| Vitamin A | 32µg | 84µg |
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| Vitamin E | 2.04mg | 2.34mg |
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| Vitamin D | 4.8µg | 15.9µg |
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| Manganese | 0.108mg | 0.011mg |
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| Selenium | 52.7µg | 23.6µg |
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| Vitamin B1 | 0.08mg | 0.12mg |
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| Vitamin B2 | 0.227mg | 0.09mg |
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| Vitamin B3 | 5.245mg | 5.567mg |
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| Vitamin B5 | 0.642mg | 1.667mg |
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| Vitamin B6 | 0.167mg | 0.34mg |
|
| Vitamin B12 | 8.94µg | 4.3µg |
|
| Vitamin K | 2.6µg | 0.1µg |
|
| Folate | 10µg | 11µg |
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| Trans Fat | 0.047g |
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| Choline | 75mg | 65mg |
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| Saturated Fat | 1.528g | 1.383g |
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| Monounsaturated Fat | 3.869g | 1.979g |
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| Polyunsaturated fat | 5.148g | 1.507g |
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| Tryptophan | 0.276mg | 0.234mg |
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| Threonine | 1.079mg | 0.915mg |
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| Isoleucine | 1.134mg | 0.962mg |
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| Leucine | 2.001mg | 1.696mg |
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| Lysine | 2.26mg | 1.916mg |
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| Methionine | 0.729mg | 0.618mg |
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| Phenylalanine | 0.961mg | 0.815mg |
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| Valine | 1.268mg | 1.075mg |
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| Histidine | 0.725mg | 0.614mg |
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| Omega-3 - EPA | 0.473g | 0.217g |
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| Omega-3 - DHA | 0.509g | 0.516g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0g | 0.091g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
|
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
|
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
124%
113%
Minerals Daily Need Coverage Score
94%
33%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 256mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 0.145g)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)